WOD

Tuesday October 23, 2018

Ryan Fulwider | wod | October 22, 2018| 0 Comments

CrossFit

Skill:

2 Rounds (For Quality)
8/8 Single Leg KB RDL
6/6 Single Arm KB Arnold Press
Rest 1:00

Followed by:

4 Sets of
AMRAP 4
15 Deadlifts at 225/155
400m Run
Max Box Jump Overs at 24/20
2min Rest

*only record Box Jump Overs
Rx+: 20 Deadlifts + 500m Run + Box Jump Overs

Phoenix Fit

Skill:

EMOM 9
Min 1 – :45 Plank (on hands)
Min 2 – :30 Hollow Hold
Min 3 – Rest

Followed by:

AMRAP 20
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches
20 Wallballs